1/11/12

Lunch wod

Spin bike intervals
5:00 on
3:00 active rest

Repeat 3 times


Pm wod

30 sit-ups
30 supermans


OTM for 10mins
5 pull-ups
10 kb swings
5 push-ups


Interval planks

1/09/13

Wod
Amrap 30
1 rope climb
20 push-ups
30 squats
400 m bike sprint

1/8/13

Am strength
Bench press
T row


Spin bike
Intervals

Pm wod
7 rdft
7 db g2oh
7 pull-ups
7 true push-ups
7 t2b
7 bridges